Recipe – Cauliflower, Parsnip, Carrot Mash

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I have messed around with a cauliflower mash recipe (all cauliflower, no potatoes) as well as an apple and parsnip mash recipe during my weekly 90/10 Nutrition Menus that I do as a resource for all of my challenge group participants (you can find all of the weekly menus HERE).

However, for Christmas dinner, I decided to try my hand at my own recipe involving cauliflower, parsnips, and carrots.  The result was, in my opinion, incredible.  Now, I did have one family member say they were too sweet and waive his wife off when she was asking for the recipe but the rest seemed to really like it.  I know myself and my wife and several others REALLY liked them, so I hope you enjoy.


1 small head of cauliflower

1/3 pound of parsnips (approximately 2 large parsnips)

2-3 large carrots (or 1/3 pound of baby carrots)

1/4 cup of extra virgin olive oil

1/2 cup milk (I used half and half in the original recipe because we didn’t have milk but I am sure milk would be fine)

1 tbsp. butter

1/4 cup grated parmesan cheese

salt and pepper to taste


1.  Chop Cauliflower into florets (size of florets is not very important).  Peel Parsnips and Carrots and chop them into 1/2″ pieces.

2.  Add cauliflower, parsnips, and carrots into a medium size pot and cover completely with water.  Boil until carrots and parsnips are soft (about 10 minutes)

3.  Drain cauliflower, parsnip, and carrot mix and puree in food processor (or you can use an immersion blender right in the pot if you have one…that was my method).

4.  When the vegetable mix is mostly smooth in the food processor, slowly add oil, milk, salt, and butter and continue to process.  Then, add the grated cheese and mix to melt.

5.  Serve and enjoy!  Pretty Simple!

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